Ian Orban

Ian Orban Helping busy women lose fat & feel confident without extreme dieting or punishing workouts 🫶

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02/09/2026

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🍫 3 Ingredient Chocolate Peach Fudge

Honestly wasn't expecting much from this one but it turned out to be a solid 9/10. Three ingredients, a couple of minutes of work, and the vanilla protein takes it up a level.

Recipe (6 servings)

đź“Š Macros
Per serving:�288 kcal | 8.5g Protein | 24g Carbs | 18g Fat

Ingredients
🍑 350g peaches, fresh or drained canned
�🍫 270g dark chocolate�
🥄 1 scoop vanilla whey protein

👨‍🍳 Method
1. Add the peaches to a blender.
2. Melt the dark chocolate and pour it in along with the vanilla whey.
3. Blend until completely silky smooth.
4. Pour into a lined loaf tin or small baking dish.
5. Fridge for 2 to 4 hours until fully set.
6. Slice into 6 portions.

Worth knowing: the fat here comes almost entirely from the dark chocolate, so if you want to bring the calories down use less chocolate and lean harder on the peaches and protein.

Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out đź‘Š

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31/08/2026

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🍋 Lemon Protein Pancakes 
 
Light, fresh and 46g of protein in one plate. All you need is a blender and about ten minutes. 
 
Recipe (1 serving) 
📊 Macros 
Per serving:
465 kcal | 46g Protein | 44g Carbs | 11g Fat 
 
Pancakes 
🌾 40g rolled oats 
🧀 150g low fat cottage cheese 
🥚 1 whole egg 
🥚 40g egg whites 
🥄 1½ tsp baking powder 
🍋 Zest of half to a whole lemon
🍋 Juice from a lemon wedge
🍦 1 tsp vanilla extract
🍯 Sweetener to taste 

🧂 Pinch of salt 
🍦 Topping 
🥛 125g 0% Greek yoghurt 
🍋 Zest of half a lemon
 🍦 Splash of vanilla 
🍯 Sweetener to taste 
 
👨‍🍳 Method 
1. Blend the oats into a fine flour. 
2. Add the cottage cheese, whole egg, egg whites, vanilla, lemon zest, lemon juice, sweetener and salt, then blend until smooth. 
3. Add the baking powder and pulse briefly to combine. Don’t over blend it or the pressure builds up and it goes everywhere when you open the lid. 
4. Let the batter rest for at least 5 minutes so it thickens up. 
5. Cook in a lightly greased pan over medium-low heat with the lid on. Once the tops are mostly set, flip and cook until golden. 
6. Mix the Greek yoghurt with the remaining zest, vanilla and sweetener, then spoon it over the pancakes. 
 
Optional: finish with sugar free maple syrup, or the real thing if you have the calories for it. 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
Comment INFO below for the free calculator 👇 
 
Credits: Madelaine Rascan - Studio Era

27/08/2026

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🥥 Bounty Overnight Weet-Bix 
 
Chocolate and coconut for breakfast that actually fits your macros. Make it the night before and your mornings are sorted for the rest of the week. 
 
Recipe (4 portions) 
📊 Macros 
Per portion:
517 kcal | 32g Protein | 58g Carbs | 16g Fat 
 
Skip the banana and dark chocolate to bring it down closer to 400. 
 
Base 
🌾 8 Weet-Bix biscuits 

🥛 200ml milk of choice 

🥥 40g desiccated coconut 
 
Coconut Yoghurt Layer 
🥛 800g Gourmet Greek low-fat yoghurt 

🥄 60g vanilla whey protein 

🥥 Coconut essence to taste 

🍯 Sweetener to taste 
 
Topping 
🍫 40g dark chocolate 

🥛 100g fat-free Greek yoghurt 

🥛 1 tbsp milk 
 
Optional 
🍌 2 bananas, sliced 
 
👨‍🍳 Method 
1. Crush 2 Weet-Bix biscuits into fine crumbs for each container. 
2. Add 50ml of milk and a teaspoon of desiccated coconut to each, mix well, then press down to form a base. 
3. Layer over the sliced banana at this stage if you’re using it. 
4. Mix the Greek yoghurt with the whey, coconut essence and sweetener until smooth, then divide between the containers and flatten the tops. 
5. Melt the dark chocolate, then stir in the fat-free Greek yoghurt and milk until fully combined. 
6. Spoon a quarter of the chocolate mix into each container and smooth it over. 
7. Finish with an extra sprinkle of coconut. 
8. Lid on and into the fridge overnight, or at least 2 hours. 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
Comment INFO below for the free calculator 👇 
 

Credits :

24/08/2026

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🥩 500 Calorie Beef Chow Mein 
 
Proper Chinese takeaway flavour without the takeaway damage. Makes one big container that splits into two solid servings. 
 
Recipe (2 servings) 
📊 Macros 
Per serving:
500 kcal | 48g Protein | 55g Carbs | 9g Fat 
 
Ingredients 
🥩 350g lean frying steak
🍜 2 medium egg noodle nests
🧅 1 onion, finely sliced
🧄 4 garlic cloves, diced
🌱 50g bean sprouts
🥢 2 tbsp dark soy sauce
🧂 1 tsp MSG
🧅 3 spring onions, sliced 
 
👨‍🍳 Method 
1. Slice the steak into thin strips against the grain. 
2. Cook the noodles to packet instructions, then drain and set aside. 
3. Get a wok or large pan very hot and sear the steak in batches so it browns rather than steams. 
4. Remove the steak, then add the onion and garlic and cook until softened. 
5. Add the bean sprouts and cook for another minute. 
6. Return the steak to the pan with the noodles, soy sauce and MSG and toss everything together. 
7. Finish with the spring onions and serve. 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
Comment INFO below for the free calculator 👇 

Credits:

19/08/2026

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🍗 High Protein Bang Bang Chicken Bowls 
 
Crispy chicken, coconut rice and a sauce that hits every time. 50g of protein a serve and it makes four meals. 
 
Recipe (4 servings) 
📊 Macros 
Per serving:
561 kcal | 50g Protein | 72g Carbs | 8g Fat 
 
Crispy Chicken 
🍗 800g chicken breast, diced into cubes
🧄 1½ tsp garlic powder
🧂 1 tsp white pepper
🥢 25ml soy sauce
🥄 2 tsp sesame oil
🥄 1 tsp baking soda 
 
Bang Bang Sauce 
🥄 100g light mayo
🌶️ 80g reduced sugar sweet chilli sauce
🔥 60g sriracha
🍋 Juice of half a lemon
💧 Water for consistency 
 
Coconut Rice 
🍚 200g dry white rice
🥥 1.25 to 1.5 cups coconut water
🧂 Pinch of salt 
🌿 Garnish 
🌿 Fresh parsley 
👨‍🍳 Method 
 
1. Dice the chicken and mix with the garlic powder, white pepper, soy sauce, sesame oil and baking soda. Leave it to sit for 15 minutes. 
2. Air fry or pan cook the chicken until crispy and cooked through. 
3. Add the rice, coconut water and salt to your rice cooker and cook as normal. 
4. Mix the mayo, sweet chilli, sriracha and lemon juice together, thinning with water until you get the consistency you want. 
5. Build your bowls with rice, then chicken, then drizzle the sauce over the top. 
6. Finish with fresh parsley. 
 
♨️ Storage 
Store the sauce separately from the chicken and rice. Keeps for up to 5 days in the fridge. To reheat, microwave the chicken and rice for 2 minutes, then air fry at 240°C for a few minutes to crisp it back up before adding the sauce. 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
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Credits:

17/08/2026

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🍗 High Protein Korean Popcorn Chicken 
 
Crispy, sticky, sweet and spicy. Only 495 calories a serve and it makes four meals which sorts your prep for half the week. 
 
Recipe (4 servings) 
 
📊 Macros 
Per serving:
495 kcal | 50g Protein | 68g Carbs | 3g Fat 
 
Popcorn Chicken 
🍗 800g chicken breast
 
🧂 1 tbsp black pepper 

🥢 20ml soy sauce 

🥚 1 egg 

🥄 40g cornflour 
 
🌶️ Korean Glaze 
🥢 60ml soy sauce 

💧 80ml water 

🍅 2 tbsp low calorie ketchup 

🌶️ 3 tbsp gochujang paste 

🍶 2 tbsp rice vinegar 

🍯 2 tbsp honey
 
🥄 30g brown stevia 
🍚 Sweet Sticky Rice 
🍚 200g uncooked sticky rice 

🍶 3 tbsp rice vinegar 

🥄 1 tbsp sweetener 

🧂 Salt to taste 
🌿 Garnish 
🧅 Chopped spring onions 

🌰 Sesame seeds 
 
👨‍🍳 Method 
1. Cut the chicken into bite sized pieces and mix with the black pepper, soy sauce and egg. 
2. Coat the chicken thoroughly in cornflour, shaking off any excess. 
3. Air fry at 200°C for 10 to 12 minutes, or oven bake at 220°C for 15 to 20 minutes until crispy. 
4. Add all the glaze ingredients to a pan and simmer until it thickens up. 
5. Cook the rice to packet instructions, then let it cool for 10 minutes before mixing through the rice vinegar, sweetener and salt. 
6. Toss the crispy chicken through the glaze until fully coated. 
7. Serve over the rice and finish with spring onions and sesame seeds. 
 
♨️ Storage 
Keeps in the fridge for up to 5 days. To reheat, add a teaspoon of water and microwave for 3 minutes partially covered, then mix well. 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
Comment INFO below for the free calculator 👇 
 
Credits

12/08/2026

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🍗 High Protein Chicken Nuggets 
 
These were proper little protein bangers and so easy to make. 
 
8.5/10 from me 🔥 
 
Recipe (30 nuggets) 
 
📊 Macros 
Whole recipe:
948 kcal | 116g Protein | 29g Carbs | 36g Fat 
 
Per nugget:
32 kcal | 4g Protein | 1g Carbs | 1g Fat 
 
Chicken Nuggets 
🍗 500g lean chicken mince
 
🥚 1 egg 

🧅 1 tsp onion powder 

🧄 1 tsp garlic powder 

🌶️ 1 tsp smoked paprika 

🔥 ½ tsp cayenne pepper 

🥄 ½ tsp baking soda 

🌿 1 tsp dried oregano 

🧂 1 tsp salt 

🧂 1 tsp pepper 

🧀 15g low fat grated mozzarella 

📄 5 rice paper sheets 

💨 Cooking spray 
🧄 Garlic Dip 
🥛 100g 0% Greek yoghurt 

🥄 30g light mayonnaise 

🧄 ½ tsp garlic paste 

🧂 Salt to taste 

💧 Water to thin if needed 
 
👨‍🍳 Method 
1. Mix the chicken mince, egg, all the spices, baking soda and mozzarella together until fully combined. 
2. Cut each rice paper sheet into 6 pieces, then dip briefly in water to soften. 
3. Spoon a small amount of the mixture onto each piece and wrap it up to form a nugget. 
4. Spray with cooking spray and air fry or bake at 200°C for 12 to 15 minutes until golden and crispy. 
5. Mix all the dip ingredients together, adding water a little at a time until you get the consistency you want. 
6. Serve the nuggets with the garlic dip. 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
Comment INFO below for the free calculator 👇 
 
Credits to

10/08/2026

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62g Protein Italian Chopped Sandwich 🥖🍗 
 
This one tasted insanely good. Big flavour, massive protein hit, and it genuinely fills you up properly. 
 
Makes 2 to 3 sandwiches 

Macros (per sandwich, cut into 2):
~731 calories
62g protein | 69g carbs | 17g fat 
 
Macros (per sandwich, cut into 3):
~487 calories
41g protein | 50g carbs | 14g fat 
 
What you need 👇 
* 300g chicken breast 
* 1 tsp olive oil 
* Paprika, garlic powder, salt and pepper 
* 400g sourdough loaf (about 280g once the middle is hollowed out) 
* 1 tsp olive oil 
* 45g Gouda slices 
* 100g light mozzarella 
* 1 head romaine or gem lettuce 
* 3 sun-dried tomatoes 
* 2 slices chargrilled peppers in brine 
* 2 tbsp mayo 
* 20ml red w**e vinegar 
* Salt and pepper to taste 
 
How it goes 👨‍🍳 
1. Season the chicken with paprika, garlic powder, salt and pepper and cook in olive oil until done, then chop 
2. Chop the lettuce, sun-dried tomatoes, peppers and cheese 
3. Combine everything in a bowl with the mayo, red w**e vinegar, salt and pepper and chop it all together 
4. Hollow out the middle of your sourdough loaf 
5. Load the filling in and press down firmly 
6. Slice and serve 
 
Two things I learned: go easy on the toasting because it gets crunchy fast, and make sure your loaf is big enough. Mine was slightly small for the amount of filling. 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
Comment INFO below for the free calculator 👇

05/08/2026

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High Protein Feta Chickpea Dip 🧀 
 
Creamy, salty and packed with protein. Great one to have in the fridge when you want something to snack on that isn’t going to wreck your day. 
 
Serves 2 

Macros (per serving, with bread):
~475 calories
30g protein | 43g carbs | 18g fat 
 
What you need 👇 
* 300g fat free Greek yoghurt 
* 80g cooked chickpeas 
* 80g green olives, sliced 
* 80g feta, crumbled 
* Fresh parsley, chopped 
* Salt to taste 
 
To serve: 
* 60g honey and oats bread per serving, toasted 
 
How it goes 👨‍🍳 
1. Blend the Greek yoghurt, chickpeas, feta, olives, parsley and salt until smooth and creamy 
2. Spread the dip onto a plate or shallow bowl 
3. Toast your bread and use it to scoop 
 
One tip from me: go easy on the yoghurt at first and add more as you blend. Mine came out a bit runnier than I wanted and it is much easier to loosen a thick dip than to thicken a runny one. 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
Comment INFO below for the free calculator 👇

03/08/2026

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Crunchy Peanut Chicken Salad 🥜🍗 
 
Easy 10/10 from me. Ridiculous amount of crunch, the peanut dressing is unreal, and the macros are absolutely class. This one is going straight into the regular rotation. 
 
Serves 1
Macros (per serving):
~451 calories
43g protein | 14g carbs | 26g fat 
 
What you need 👇 
* 125g cucumber, sliced 
* 50g baby spinach 
* Small handful of spring onions 
* 150g cooked chicken breast 
* 18g smooth peanut butter 
* 10g honey 
* 1 tsp garlic puree 
* 12g homemade chilli oil (olive oil and chilli flakes) 
* 1 tbsp soy sauce 
* Juice of half a lime 
* 1/2 tsp sesame seeds 
 
How it goes 👨‍🍳 
1. Cook your chicken however you like, air fryer, oven or pan all work 
2. Slice the cucumber and roughly chop the spinach 
3. Mix peanut butter, honey, garlic, chilli oil, soy sauce and lime juice together until smooth 
4. Add the cucumber, spinach and chicken to a bowl 
5. Pour the dressing over and toss until everything is coated 
6. Finish with sesame seeds and serve 
 
Trying to lose fat but not sure where to start? DM me and I will personally help you figure it out 👊 
 
Comment INFO below for the free calculator 👇 
 
Credit: Jesse George Stathakis

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